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Yoga·Neck

Chin Tuck

Neck
Chin TuckChin Tuck
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At a glance

Equipment
None — chair or mat
Suggested reps
8–10 slow reps

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Common mistakes

  • You nod the chin down toward the chest instead of gliding the whole head straight back.

  • You do it from a slumped position, where the glide has nowhere to go.

  • You strain into the end range when a gentle, mild effort is the target.

  • You clench the jaw as the head draws back.

What to focus on

  • Stack tall first — the movement only works over an upright spine.

  • Think of the back of the head reaching up and back, like being lifted from the crown.

  • It is a small motion with a mild switch-on feeling at the front of the neck; more is not better.

Featured in these guides

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Related yoga moves

Ear-to-Shoulder Neck Stretch

Ear-to-Shoulder Neck Stretch

Levator Scapulae Stretch

Levator Scapulae Stretch

Seated Neck Release

Seated Neck Release

Boat Pose (Navasana)

Boat Pose (Navasana)

Bow Pose (Dhanurasana)

Bow Pose (Dhanurasana)

Bridge Pose (Setu Bandha Sarvangasana)

Bridge Pose (Setu Bandha Sarvangasana)

Sources & further reading

  1. 1.Deep cervical flexor training improves head and neck posture and eases chronic neck pain — BMC Musculoskeletal Disorders (2018), systematic review
  2. 2.Exercise therapy effectively reduces forward head posture — J. Manipulative & Physiological Therapeutics (2018), meta-analysis